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30 minutes

  1. Warm up 5 minutes jog
  2. 5 sets of 100 jumps (jumprope)
  3. Cross Step Drill (3 sets of 60 seconds)
  4. Ball/Cone Drill (3 sets of 60 seconds)
  5. Timed Mile Run (Estimated time range of 7-8 minutes)

Cross Step Drill (3 sets of 60 seconds)

Ball/Cone Drill (3 sets of 60 seconds)

60 minutes

  1. Warm up 10 minutes job
  2. 10 sets of 100 jumps (jumprope)
  3. Ladder drill 10 minutes
  4. Number 8 drill
  5. Cross Step Drill (3 sets of 60 seconds)
  6. Timed Mile Run (Estimated time range of 7-8 minutes)

Ladder drill 10 minutes

Number 8 drill

Cross Step Drill (3 sets of 60 seconds)

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